Hatha Yoga Bharadvaja's Twist Pose (Bharadvajasana)

Transcript

[Music] hi this is ingred Yang co-author of hath yoga ASAS and I'm here with yogini Helen to demonstrate barva jasa also called barva twist so we start from kneeling and Helen will bring her right heel to her outer right buttock in half Hero's pose also called ARA verasa and then she'll lift her left knee externally rotate in the left hip and place the left heel into the right hip flexor and it's a Twist so she'll begin twisting to the left right hand to the outside of the left knee sitting up tall breathing and inhaling and exhale twist to the left looking over the left shoulder on an exhale another inhale extend exhale twist inhale back through Center slowly and extending the left leg first and then slowly lifting the right buttock extending the right leg and now lifting the left buttock left heel into the outer left buttock and then bend the right knee right heel into the left hip flexor rotating in the left hip slowly externally rotating the left knee down and then twisting to the right left left hand to the outside of the right knee right hand behind the back inhale and extend exhale twist one more inhale extending the spine exhale twist inhale back through Center first extending the right leg lifting the left but extending the left leg and that's barad vasus twist for [Music]